CrossFit WOD, November 21, 2022

CrossFit WOD, November 21, 2022

CrossFit – Mon, Nov 21

Warm Up

6 min AMRAP
30 sec bike erg
5 jumping air squats
4 Single Arm Dumbbell Deadlift (each side)
4 Single Arm Dumbbell Hang Snatch (each side)
4 Alt. Dumbbell Snatch (total – practice transition)
 
2. Workout Prep
2 sets (build in weight)
5 Air Squats
2 Dumbbell Snatch

Weightlifting
Push Press (Weight)

5 x 5 Building to a heavy set of 5

Metcon
Metcon

2 sets:
50 Air Squats
25 Alt. Dumbbell Snatches (70/50)
50 Air Squats
-rest 3:00 between sets-